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 WOD anyone?

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Fed X

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PostSubject: Re: WOD anyone?   Sun Oct 14, 2012 4:53 pm

Sunday 121014

Posted: 14 Oct 2012 03:00 PM PDT


"Tom"

Complete as many rounds in 25 minutes as you can of:
7 Muscle-ups
155 pound Thruster, 11 reps
14 Toes-to-bar






wow!!! thats freaking beautiful^^ was gonna actually bang thrustres today but I had other obligations... Thinking about dropping Push Ups, Pull Ups & Dips in favor of Thrusters, Squats and Running for a few weeks
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Fed X

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PostSubject: Re: WOD anyone?   Mon Oct 15, 2012 9:40 am


CrossFit 302


Wod
Buy in 500m row
Push press
Box jump
Pull ups
10-9-8-7-6-5-4-3-2-1
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PostSubject: Re: WOD anyone?   Tue Oct 16, 2012 4:59 pm

Tuesday 121016

Posted: 16 Oct 2012 03:00 PM PDT

Three rounds for time of:
45 pound Sots press, 15 reps
Handstand walk 15 meters
20 second L-sit hold
Handstand walk 15 meters

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PostSubject: Re: WOD anyone?   Sun Oct 21, 2012 10:31 am

Sunday 121021

Posted: 21 Oct 2012 03:00 PM PDT


For time:
25 GHD sit-ups
1 Muscle-up
20 GHD sit-ups
2 Muscle-ups
15 GHD sit-ups
3 Muscle-ups
10 GHD sit-ups
4 Muscle-ups
5 GHD sit-ups
5 Muscle-ups
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PostSubject: Re: WOD anyone?   Mon Oct 22, 2012 4:47 pm

Monday 121022

Posted: 22 Oct 2012 03:00 PM PDT


Five rounds for time of:
115 pound Push press, 12 reps
40 meter Shuttle sprint (4 x 10 meters)
115 pound Squat snatch, 8 reps
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ironloo

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PostSubject: Re: WOD anyone?   Mon Oct 22, 2012 5:35 pm


Endurance/Core Power.
500 rep dip routine consecutive reps only count no pauses allowed go as high as you can with no pause. 3-5min rest. every time add one set.
20-22-24-26-28-30-35-40-45-50-55-60-65 = 500reps.
+
Pullups 100+reps in as little sets as possible.Every time add more reps
46-40-30 = 116 reps
+
High Speed Deadlift 400lbs.+ No rest Explosive dragon flag Pyramid.
After regular deadlift session.Goal match deadlift reps with dragon flags.
10+10,12+12,14+14,16+16.
+
Atlas stone front squats 185lbs.+20lbs vest
10,10,10,10,10
+
230lbs. Atlas stone
50 reps
+
Brutal sprint to the rope downhill
L-sit rope climbing 25ft.
5sets, with pullups on the descend. on the bottom 20 log squats with 20 log pushups.
Brutal sprint out of woods up hill
+
Core work ,goodnite.

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Fed X

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PostSubject: Re: WOD anyone?   Mon Oct 22, 2012 5:56 pm

ironloo wrote:


+
Pullups 100+reps in as little sets as possible.Every time add more reps
46-40-30 = 116 reps
+
+
Atlas stone front squats 185lbs.+20lbs vest
10,10,10,10,10
+
230lbs. Atlas stone
50 reps
+
Brutal sprint to the rope downhill
L-sit rope climbing 25ft.
5sets, with pullups on the descend. on the bottom 20 log squats with 20 log pushups.
Brutal sprint out of woods up hill
+
Core work ,goodnite.




dam Man!!! thats fucking awesome!! Esp the Stone & Climbing!! pure power & strength!! you can do BW Pull Ups @ 46reps?
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PostSubject: Re: WOD anyone?   Mon Oct 22, 2012 6:02 pm

Yea, 47 was my old max at lighter weight i am 190 ish now i will go for fresh maxout next week and get over 50 reps for sure if these forearms heal. Over this winter i will naturally gain a decent 10lbs.with new training i will have more endurance/strength while gaining some weight then i will shred to 185 for new performance then do it over.
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PostSubject: Re: WOD anyone?   Mon Oct 22, 2012 8:20 pm

Shocked 47 Shocked strict full ROM?
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PostSubject: Re: WOD anyone?   Wed Oct 24, 2012 1:09 pm

--------------------------------------------------------------------------------
Wednesday 121024

Posted: 24 Oct 2012 03:00 PM PDT

21-18-15-12-9-6-3 reps for time of:
95 pound Sumo deadlift high pull
Lateral jumps, over 24" obstacle

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AJ.

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PostSubject: Re: WOD anyone?   Wed Oct 24, 2012 3:31 pm

ironloo, you're awesome man!! keep working hard Cool
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Fed X

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PostSubject: Re: WOD anyone?   Thu Oct 25, 2012 5:15 pm

Sunday 121021




Thursday 121025

Posted: 25 Oct 2012 03:00 PM PDT


For time:
Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

Post time to comments.

Compare to 120521.

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ironloo

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PostSubject: Re: WOD anyone?   Fri Oct 26, 2012 1:22 pm

First 40ish are consecutive pure pull power the last where struggle minor leg raise, soon i will do 50 straight maybe today.
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NGN

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PostSubject: Re: WOD anyone?   Fri Oct 26, 2012 4:58 pm

ironloo wrote:

Endurance/Core Power.
500 rep dip routine consecutive reps only count no pauses allowed go as high as you can with no pause. 3-5min rest. every time add one set.
20-22-24-26-28-30-35-40-45-50-55-60-65 = 500reps.
+
Pullups 100+reps in as little sets as possible.Every time add more reps
46-40-30 = 116 reps
+
High Speed Deadlift 400lbs.+ No rest Explosive dragon flag Pyramid.
After regular deadlift session.Goal match deadlift reps with dragon flags.
10+10,12+12,14+14,16+16.
+
Atlas stone front squats 185lbs.+20lbs vest
10,10,10,10,10
+
230lbs. Atlas stone
50 reps
+
Brutal sprint to the rope downhill
L-sit rope climbing 25ft.
5sets, with pullups on the descend. on the bottom 20 log squats with 20 log pushups.
Brutal sprint out of woods up hill
+
Core work ,goodnite.


Dude?!? all in one day? haha not yet for me anyway...
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PostSubject: Re: WOD anyone?   Fri Oct 26, 2012 9:15 pm

Yea NGN that's 1 workout
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Fed X

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PostSubject: Re: WOD anyone?   Fri Oct 26, 2012 9:55 pm

that workout is pure insanity
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PostSubject: Re: WOD anyone?   Sat Oct 27, 2012 11:45 am

Ironloo,

Now that I look at the workout and wrap my head around it it does seem doable...I am not at the level, but will get there.

Are you doing this fasted??? I just seem to run out of steam at about 2.5hrs of working out during the fasted state.

If not when and what are you eating before a workout of this length...Im assuming 3-4hr?
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PostSubject: Re: WOD anyone?   Sat Oct 27, 2012 2:41 pm

Of course its doable haha, depending on what time it is i do 1 of 3 things fasted,potion drink, or 1lbs. of pb with coffee then train i ripped through that pretty quick the time consuming part is lifting the atlas stones cause i need more rest and every time i lift w/them i tack on another 10 reps which gets exhausting.

You need to eat more peanutbutter than u get stronger as the workout goes on. Only eat whole jar if you plan to go to war and not just a light training day.
This is only 3station workout some are triple as hard.
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PostSubject: Re: WOD anyone?   Sun Oct 28, 2012 7:26 pm

Sunday 121028

Posted: 28 Oct 2012 03:00 PM PDT


Two rounds for time of:
50 Pull-ups
75 Sit-ups
75 pound Overhead squat, 50 reps
75 Double-unders
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PostSubject: Re: WOD anyone?   Mon Oct 29, 2012 6:12 pm

Monday 121029

Posted: 29 Oct 2012 03:00 PM PDT


Power snatch 1-1-1-1-1-1-1 reps

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PostSubject: Re: WOD anyone?   Mon Oct 29, 2012 7:07 pm

SGPT Baseline – 30 Day Challenge Test

by Brad McLeod on October 29, 2012


SGPT Baseline

30 days ago we started the 30 day challenge with this Baseline test.30 day Challenge HERE See how your fitness has improved. Test again.

Warmup 10 minutes

then….

SGPT Baseline workout
Run 1 mile
Rest 5 minutes
2 minute max push ups
Rest 2 min
2 minute max sit ups
Rest 2 min
2 min max air squats
Rest 2 min
Max dead hang pull ups in one bar session

record total time and reps in comments below



then…..
cool down stretch with
yoga cobra – 10
yoga frog – 10
plea stretch (push your knees out)
deep breathing and meditation for 10 minutes

post time for WOD in comments below
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PostSubject: Re: WOD anyone?   Tue Oct 30, 2012 9:25 am







--------------------------------------------------------------------------------




Tuesday 121030

Posted: 30 Oct 2012 03:00 PM PDT


"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Compare to 120106.

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PostSubject: Re: WOD anyone?   Fri Nov 02, 2012 1:39 pm

Just got elctric bACK, WOD=workout in hurricane dodging trees wires lightning haha, atlas stone throw over trench crawls in the mud all day,atlas stone throws digging them out mud no grip,BW log presses no food. Made a vid prob get arrested if i put it up. Posworkout liquor.
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PostSubject: Re: WOD anyone?   Fri Nov 02, 2012 10:58 pm

Friday 121102

Posted: 02 Nov 2012 03:00 PM PDT


Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

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Compare to 090805.
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PostSubject: Re: WOD anyone?   Tue Nov 06, 2012 8:41 pm

Tuesday 121106

Posted: 06 Nov 2012 02:00 PM PST


Five rounds for time of:
155 pound Power clean and jerk, 10 reps
15 foot Rope climb, legless, 1 ascent

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